012817 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
Bench Press
5 reps @70%
3 reps @80%
1+ reps @90%

Go to form failure

Conditioning
Deck of Cards, Teams of 4:
Clubs: Push-ups
Diamonds: Strict Pull-ups
Hearts: V-ups
Spades: Jumping Lunges
Joker: 10 reps of each for all team members